VEGETABLES

A serving may be 1/2 cup chopped, raw non-leafy vegetables; one cup of leafy raw vegetables, 1/2 cup cooked vegetables, 1/2 cup cooked peas and beans, 3 ounces cooked pumpkin and 3/4 cup vegetable juice.

FRUITS

A serving from the fruit group is one medium fruit, including ripe banana; 1/2 grapefruit, mango or papaya, 3/4 cup juice, 1/2 cup cut-up fruit, 1/2 cup canned, frozen or cooked fruit and 1/4 cup dried fruit.

Nutrients

In spite of their health benefits, persons do not always consume enough fruits and vegetables and may resort to purchasing supplements to get the nutrients that they could have obtained naturally. Fruits and vegetables are chock-full of nutrients and supply excellent amounts of vitamins A and C with significant of amounts of vitamin B6, folacin, potassium, calcium, magnesium and selenium.

These nutrients are important to keeping the body in normal working order and are critical in reducing the risks of some cancers, heart disease and other health problems. Fruits and vegetables are loaded with fibre to help with elimination.

HEALTHY EATING

✙ Each day, you should have at least one vitamin A - rich choice.

✙ Each day, you should have at least in vitamin C-rich fruit or vegetable.

✙ Each day, you should eat at least one high-fibre food.

✙ Several times a week, you should eat vegetables from the cruciferous family. Be sure to cook them quickly until just tender-crisp. Your choices include pak choi, cabbage, broccoli, cauliflower, turnip, watercress, callaloo. These help to protect against colon and rectal cancer.